IT'S GETTING colder and we are losing the light, which doesn't help the motivation levels for training over winter, right?

But if you're tempted to hit the snooze button in the morning, remember this - staying motivated this winter requires a change to only one thing: your mindset.

Sure, the conditions encourage eating more and doing less, but the bedrock of motivation is based on two things. The first is having a goal or target to aim for.

The second is clearly understanding the positive effects your actions will have on your life. Connect with these two forces and you will always be inspired.

Set a goal

Not really into running? No problem!

Set another goal, such as a few kilos' weight loss or a 5% reduction in body fat.

Stick a photo of that bikini you want to buy on the fridge.

When you see that swimwear, knowing each day that passes brings you closer to hitting the beach this summer, you are going to be keen to close that fridge door and grab the skipping rope instead.

There's nothing like a picture to motivate you.

It might not be a bikini; it might be a photo of you in terrific shape or a great outfit you want to wear.

Anytime Fitness Warwick trainer Sophie Amos says having a friend to work out with can also help you reach your fitness goals.

"Having a workout buddy can be a great way to keep you on track as it will keep you more accountable as you progress,” Sophie said.

Focus on the benefits

The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside.

That's why you need to remind yourself of the benefits exercise brings you.

You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight.

So get a piece of paper and write down all the ways exercise adds to the quality of your life, and leave it somewhere you'll see it regularly.

Sophie explains fitness is about feeling well, not just how you look.

"Fitness also reduces stress and gives you energy,” she said.

Get a trainer

Personal trainers are the masters of motivation and winter can be a great time to invest in one. Can't afford a personal trainer?

Join a group class and get motivated for a fraction of the price.

"We also have some awesome promos coming this year, as well as some fun challenge nights and taste testing of the different products we use and sell here at Anytime Fitness Warwick,” Sophie said.

Embrace the weather

Instead of avoiding the cold, embrace it. Getting outside for some fresh air and open space will be good for your mind as well as your body.

Head down to the river walk for a walk or a run to get your blood pumping.

Reward yourself

When you reach your goal, reward yourself.

Not with a big cake, but with something special like a new outfit for your new body.

There's nothing like working towards a goal, achieving it, then splashing out to say: "Well done me”.

Train for an event

There is nothing like having a short-term goal to work towards to keep you focused and on track with your training.

Winter is the perfect time for running training because it's not too hot.

Check out some of the challenges at Anytime Fitness.

Sophie's top tips for fitness

Lifting weights will not make women "big and bulky”, but they will enhance natural womanly curves

It's not 60% diet, 40% exercise, it's 100% effort all the time

It's how you FEEL, not how you look

Make sure you stretch before and after a workout. Stretching will not only make you more flexible, but will prepare your body for your workout. Your body is like a Redskin lolly - if you tried to break it in half when it's cold it will snap, but if you make it warm it stretches

Fitness reduces stress and gives you energy

For the first 15 minutes of your workout your body burns carbs and sugar, and 30 minutes your body reaches the "fat burning zone”

Get a workout buddy to keep you more accountable

Skipping meals will put your body into starvation mode, making your metabolism slow down and cause weight gain

71/2 hours sleep is the optimum amount of time to sleep to keep a fast metabolism and have enough energy for the day

Never EVER, EVER, EVER compare yourself to anyone! We are all individuals and have our own realistic goals that suit us